WOD - Thursday, 10th December, 2015

1. In teams of 6, For Time -

Row 8km

Ride 12km

400 x Slam Ball 22/9kg

350 x Strict Pull Ups

Run 8km

Rest station

Each team member will stay on one movement while runner completes an 800m 

When runner returns, teammates will swap roles.

WOD - Wednesday, 9th December, 2015

1. "Bench Press"

Take 15 Minutes to find your heaviest 3 reps

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2. As Many Rounds as Possible in 12 Minutes of -

50 x Double Unders

15 x Toes to Bar/30 x Sit Ups

15 x Wall Ball 10/7kg

WOD - Tuesday, 8th December, 2015

1. As Many Rounds as Possible in 12 Minutes of -

15 x Deadlift 80/50kg

15 x Push Ups

Run 350m

Rest 4 Minutes

2. For Time -

100 x Chest to Overhead 40/30kg

Every time you put the bar down = 10 x Kettlebell Swings 24/16kg

(6 min cap)

Rest 4 Minutes

3. As Many Rounds as Possible in 10 Minutes of -

7 x Sumo Deadlift High Pull 50/35kg

7 x Burpees (lateral jump over the bar)

WOD - Monday, 7th December, 2015

1. "Back Squat"

6@65% - 6@70% - 6@75% - 5@80% - 5@80%

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2. As Many Rounds as Possible in 12 Minutes of -

1 x Power Clean @75% of 1rm

2 x Squat Clean and Jerk (at same weight as above)

3 x Strict Handstand Push Up

Rest 30 seconds

WOD - Saturday, 5th December, 2015

1. As Many Rounds as Possible in 22 Minutes of -

5 x Snatch 75/45kg

5 x Box Jumps 36/30"

3 x Wall Climbs

Rest 1 Minute

5 x Squat Cleans

15 x Sit Ups/GHD Sit Ups (if Available)

Rest 1 Minute

WOD - Friday, 4th December, 2015

1. Each for Time -

From 0 - 7:00

Run/Row 1600m - or Ride 2km

From 7:00 - 12:00

Run/Row 800m - or Ride 1km

From 12:00 - 15:00

Run/Row 400m - or Ride 600m

From 15:00 - 18:00

Run/Row 400m - or Ride 600m

From 18:00 - 21:00

Run/Row 400m or Ride 600m

From 21:00 - 22:00

Run/Row 200m (shuttles) or Ride 300m

From 22:00 - 24:00

Run/Row 200m or Ride 300m

WOD - Thursday, 3rd December, 2015

1. In Teams of 2, Take 5 Minutes for both partners to find a -

1RM Hang Squat Clean Thruster

Rest 1 Minute -

In 6 Minutes perform an ascending ladder 1-12 of -

DB Thruster 20/15kg

Chest to Bar Pull up 

....in time remaining -

Max Bar Muscle Ups/Jumping Pull Ups

Partners will alternate up the ladder

Partner 1 will do 1 Thruster and 1 Pull Up

Partner 2 will do 2 Thrusters and 2 Pull Ups

Partner 1 will do 3 Thrusters and 3 pull Ups......

etc etc etc.........all the way to 12.

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2. As Many Rounds as Possible in 10 Minutes of -

16 x Walk Lunge

8 x Toes to Bar/Sit Ups

Run 100m